Let's get ready for day 2 of the Verywell 7-Day No Equipment Fitness Challenge! Your glutes and hips are some of the most important and powerful muscles in the human body. In fact, your gluteus maximus is your biggest muscle, and your glutes work every time you stand up, walk or run up the stairs, and jog, just to name a few. So, strengthening these muscles will help you to move through your everyday life with greater comfort and ease.
These seven exercises will strengthen your glutes and hips in 10 minutes or less.
Squats are one of the best lower body exercises you can do. Why? One reason is that squats are a multi-joint, compound exercise which target all the major muscles of the lower body, including the hips, glutes, and thighs.
Do 3 sets of 20 reps of the basic squat, and take a short breather in between sets.
Tip: Try out different squat variations to hit different areas as you become more advanced.
Adding single-leg squats to your training program is one of the quickest ways to tone your legs and glutes. It can also help you develop balance and coordination, and reduce knee pain.
Do 10 reps on your right leg, followed by 10 reps on your left leg.
The fire hydrant is a beginner level bodyweight exercise that targets the muscles in your hips, glutes, and core region. It's an excellent exercise for improving mobility and range of motion in your hips.
Start by doing 10 reps on each leg, then work your way up to 20 reps on each leg.
The clamshell is a simple exercise that strengthens the hips and thighs. It also teaches pelvic stability as the leg rotates inward and outward at the hip.
The reclined hip stretch is one of the best stretching exercises for the outside of the hip and the buttocks. It may look like a "pretzel move," but once you ease into it, it feels great.
Hold this one for as long as you like, and be sure to do the stretch on both sides.
West Coast travel is about to get a major shake up.
Destination of the Day
Vietnam
After two years of closures, Vietnam is finally reopening its borders to international tourists this coming Tuesday, March 15. But with so many inviting choices, figuring out where to go in Vietnam isn't easy. The vibe, food, and culture differ greatly between the north and south; there are more than enough exciting places strewn between Hanoi and Saigon. To help you narrow down your options, here's a taste of some of Vietnam's top destinations.
Visit Ha Long Bay
Words can only do so much justice to Ha Long Bay in Vietnam—you need to see the sinuous curves of the limestone islands dotting the bay for yourself, either through a day tour or by staying for a night or two aboard one of the luxury tourist ships that ply the waters. The early morning mist over the bay, the grottoes bored into the island walls, and the many activities you can pursue either on the bay or on one of the islands adjoining it—all these combine to make Ha Long Bay a highlight of any Vietnam itinerary.
Spend Time in Ho Chi Minh City
Ho Chi Minh City is as diverse and rich with things to do as you would expect a city of 9 million to be. Busy Ben Thanh Market gets all the attention, but there are smaller markets for shopping and sampling street food. The museums around Ho Chi Minh City are an excellent option for waiting out afternoon thunderstorms, but once the weather clears, retreat to one of the many peaceful parks or pagodas around town for reflection.
Get Lost in Hanoi
With more than a thousand years of history, Hanoi, the capital of Vietnam, boasts an extensive must-see itinerary that reflects its many years as the country's most important political center. Fuel up on Vietnamese coffee before exploring the Temple of Literature, a 952-year-old temple to education and site of the country's oldest university. Walk around Hoan Kiem Lake, where the origin myth of the Vietnamese nation is said to have taken place, then shop nearby in the Old Quarter.
Your Packing List
DEET lotion remains the most effective solution against mosquito bites and dengue fever; reapply every three hours on exposed skin to prevent yourself from becoming a tasty mosquito snack.
Bring moisture-wicking clothes that can help your sweat evaporate easier, and comfortable footwear (closed-toe shoes with springy soles ideally) if you're staying in the city.
The "eye candy of Zhangye," China's famous Rainbow Mountains are technically the foothills of the Qilian Mountains, but their vivid colors set them apart. Covering about 20 miles of the 124-square-mile Zhangye Danxia National Geopark, these hills are made up of alternating, mineral-rich sandstone and siltstone layers, creating the defined, striated colors.
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